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Tuesday, November 5th

Strength:

3 x 3 Snatch @ 75% of One Rep Max

2 x 2 Snatch @ 80% of ORM

3 x 3 Clean and Jerk @ 75% of ORM

2 x 2 Clean and Jerk @ 80% of ORM

WOD:

5 Minute AMRAP

5 Thrusters @ 95#/65#

5 Box Jumps @ 30"/24"

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Endurance: 6 am / 6pm @  Elm City CrossFit

"Balls over Tire Mountain"

17 Minute AMRAP

7 Ball Overs

5 Ascents of Tire Mountain

 

Wednesday, November 6th

Strength:

6 x 3 Shoulder Press @ 70% of ORM

WOD:

5 Rounds for Time

5 Clean and Jerk @ 135#/95#

10 Burpees

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